Training Update: Week of February 9

Feb
2015
19

posted by on Triathlon

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I had some juggling to do this week with my schedule since I had a couple of evening events during the week.  I ended up with three early morning, pre-work training sessions.  I will always incorporate early mornings when I have to, but prefer the after work time period to waking up with the chickens!    I was able to take the full rest day on Friday, which is uber important in my training.

Monday PM:
2200-yard swim focusing on endurance:
W/U: 500 easy mix with swim/drills/pull/kick incorporated throughout
Main set: 3×10 minutes steady swim.  1-minute rest between intervals.
C/D: 200 easy

The decent feeling I had about my swims from last week was kind of deflated with this swim.  The longer sets have definitely suffered from my time away from the pool.  It reaffirms that I need to spend quality time on my swim!

Tuesday AM:
With family plans in the evening, I got in an early morning session of yoga and abs.  It is always good to fit this in!

Wednesday AM:
Long easy run on the treadmill. My goal was to get in an hour with an “easy” effort.  I got in 6.19 miles during my run.  I was not concentrating on my pace, jut my heart rate.  I wanted to keep it in the desired range, so that dictated my pace.

Wednesday PM:
2600-yard swim:
W/U: 500 easy mix with swim/drills/pull/kick incorporated throughout
Main set: 5×200 with 25-30 sec rest between intervals; 3×300 with 45-50 sec rest between intervals
C/D: 200 easy

I needed this longer rest set between the 300s than I originally planned.  I was trying to maintain a strong moderate pace throughout and it was a tough swim.  I am still struggling with my swim paces this week, so I will do what I always do…just continue to do my best.

slow

Thursday AM:
45 minutes on the bike trainer with the focus on hill repeats.
W/U: 10-minute easy spin with 3x30sec accelerations toward the end of warm-up.
Main set: 2×10-minute hill repeats.  Remained seated throughout entire climb on first climb (@ 60-65 cadence) and alternated between sitting/standing every 30-seconds on second climb (@ 55 cadence).  5-minute recovery between repeats.
C/D: 10-minute easy spin

I find the hill repeats on the bike to be effective.  Does anyone else simulate hills on the trainer?

hill

Not sure how everyone else mimics hills on the trainer, but this is my front wheel set up to work the hills.

Friday:

Jovi Rest2

Saturday AM:
4.86 mile run.  This was the Krispy Kreme Challenge I wrote about earlier in the week.  Doughnuts will not be a repeated choice for my run nutrition in the future:)!

Sunday PM:
78 minutes on the bike trainer
W/U: 10-minute easy spin with 3x30sec accelerations toward end of warmup.
Main set: 10-minute increasing intensity by shifting to a harder gear combination every 2 minutes and keeping cadence as close to 90 RPMs as possible. 2-minute easy spin to recover.
3x10minutes riding at lactate threshold (hard effort but breathing is still controlled-no huffing/puffing).  5-minute recovery between intervals.
10-minute increasing intensity by shifting to a harder gear combination every 2 minutes and keeping cadence as close to 90 RPMs as possible.
C/D: 10 minutes easy spin.

This was a solid bike session where the time passed relatively quickly.  Trainer time is quality time!!

Total training time: 6 hours 20 minutes

Swim: 4,800 yards

Bike: 25.63 (all on trainer)

Run: 11.05 miles

Other: 45 minutes

I also incorporate twice daily PT exercises that are meant to strengthen/stretch my glutes, hamstrings and hips.  This probably averages about 25 minutes a day and I have not included that in the above totals.  However, this is probably one of the smartest things I am doing daily!

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